Why Do My Hips Hurt After Playing Pickleball?

6 common reasons why your hips hurt after playing pickleball :

1. Too Much of a Good Thing: 

Just like any sport, pickleball demands a lot from your body. Darting side to side, sudden stops and starts, and all that twisting can overwork your hips, leading to aches.

2. Tired Muscles: 

Your hip muscles are like your body’s shock absorbers. If they’re not in top shape or get worn out during the game, they might not cushion your hip joints as well, causing discomfort.

3. Form Matters: 

How you move and hit the ball matters. If your technique is off, it can put extra strain on your hips. Think of it like dancing with two left feet – it’s bound to cause some trouble.

4. Hip Flexor Overload: 

These are the muscles that help you lift your knees and sprint around the court. Push them too hard, and they’ll push back with pain.

5. Inflamed Cushions: 

Your hips have these little pillows called bursae to prevent friction. Play too hard, and they might get inflamed, leading to bursitis and pain.

6. Old Injuries: 

If you’ve hurt your hip before or have an ongoing condition, pickleball might flare up those old aches.

So, What Can You Do About It?

Or how can you ease the pain?

• Warm-Up: Before you hit the court, get those hips ready with some dynamic stretches and exercises. It’s like the opening act before the main event – it sets the stage for a great performance.

• Shoe Support: Invest in a good pair of athletic shoes that fit well and cushion your hips. Think of them as your personal shock absorbers.

• Strength Training: Building Your Hip Armor, Strengthen those hip muscles with targeted exercises. It’s like adding reinforcements to a castle – the stronger the walls, the better the protection.

• Stretch It Out: After playing, take some time to stretch out those hips. It’s like a cool-down session for your muscles, helping them relax after all that hard work.

• Rest and Recovery: Give yourself breaks between games. Your body’s like a car – it needs pit stops to keep running smoothly.

• Listen to Your Body: If you’re feeling pain, take a timeout. It’s your body’s way of saying something’s up. And if the pain sticks around, chat with a healthcare pro to figure out what’s going on and how to fix it.

Remember, taking care of your hips is key to enjoying pickleball without the ouch. So, play smart, and keep those hips happy!

What are some specific hip-strengthening exercises?

Certainly! Strengthening your hips can improve stability, reduce pain, and enhance overall mobility. Here are some specific hip-strengthening exercises you can incorporate into your routine:

1. Squats: 

Squats help open up your hips while toning your legs. Try variations like the Bulgarian split squat for added challenge. Squats are excellent for hip strength, short arc quadriceps, and knee health.

2. Swimming: 

Lie on your stomach and lift your arms and legs off the ground simultaneously. This exercise engages your hip muscles and promotes core stability.

3. Superman: 

Similar to swimming, lie face down and lift your arms and legs off the ground. This exercise targets your glutes and lower back, supporting hip strength and stability.

4. Side Lunges: 

Step to the side and bend your knee, keeping the other leg straight. Side lunges work your inner and outer hip muscles.

5. Banded Walk: 

Use a resistance band around your ankles and take sideways steps. This exercise targets the hip abductors, which are essential for stability and leg movement.

6. Clamshell Exercise: 

Lie on your side with knees bent. Open and close your legs like a clamshell. This strengthens the hips, thighs, and glutes.

7. Single-Leg Romanian Deadlifts: 

Stand on one leg and hinge forward at the hips while keeping your back straight. This exercise improves balance and hip stability.

8. Hip Marching: 

Lie on your back and lift your legs one at a time, as if marching. It activates the hip flexors and strengthens the core.